Recipe: Hearty Sausage Lentil Soup

Sausage lentil soup is a filling, high-protein meal that's both healthy and affordable. It's gluten-free, dairy-free, corn-free, soy-free, and can be made vegan or vegetarian, too. Make a big batch and freeze the leftovers—your future self will thank you.

Kelly, a friendly-looking white woman with wavy brown hair
By Kelly Stock

Healthy eating has a reputation for being expensive. Not this dish! Our hearty sausage lentil soup is flavorful, filling, and low-cost (so go ahead, make a big batch and freeze some for future meals, too). Featuring a lineup of inexpensive produce and pantry staples like onion, carrots, canned tomatoes, and dried lentils, this recipe just might become a go-to.

The small-but-mighty lentils pack a nutritional punch, providing a slew of health benefits. A quarter cup of dried green lentils contains 9g of protein, 4g of dietary fiber, 2mg of iron, 240mg of potassium. Studies show these mineral-rich legumes can reduce inflammation and have an antimicrobial and antioxidant effect on the body. Those looking to manage diabetes and cardiac conditions may want to consider increasing their consumption of lentils, too. Learn more about the health benefits of lentils here.

For our friends following special diets, this dish happens to be gluten-free, dairy free, soy-free, and corn-free. It can also be made plant-based for a vegan or vegetarian version; simply swap the sausage for your favorite plant-based sausage (crumbled firm tofu would probably work great here, too).

Hearty Sausage Lentil Soup

Overview

Prep + Cook Time: 45 min

Serves: 6-8 (feel free to double or triple this recipe)

Perfect for: Lunch, Dinner

Benefits: Gluten-Free, Anti-inflammatory, Dairy-Free, Corn-free, Soy-free, High protein, High in antioxidants, Affordable

One of our favorite things about this recipe is how easily its prep can fit into a busy schedule. It takes about 45 minutes to prepare and cook, start to finish, and it freezes incredibly well. If you have leftovers or decide to double or triple the recipe, we recommend dividing it into serving sizes in freezer bags or food storage containers and popping them in the freezer for an easy reheatable meal.

You do have one decision to make before you dive into this recipe: What kind of sausage are you going to use? Chicken, pork, tofu? Tomato basil, beer bratwurst, leek and apple, or even breakfast sausage? The variety you choose will infuse its flavor throughout the soup and give it more complexity. If you’re not sure, you can’t go wrong with something savory and simple. No matter what you choose, the flavor profile of this soup is flexible enough to allow for some creativity and experimentation.

Serve this versatile dish as an entire meal or alongside a green salad or sandwich. And don’t skip the drizzle of olive oil at the end!

Cooking Instructions

  1. If your sausage is pre-cooked, skip this step. If your sausage is raw, brown it over medium heat in a Dutch oven or other large pot. Remove from pot and set aside.
  2. Add oil, butter, or ghee to your Dutch oven or soup pot and heat over medium. Once hot, add carrots, celery, onions, and garlic, sprinkle with salt, and stir to coat in oil. Cook, stirring occasionally, until translucent but not browned – about 5-8 minutes.
  3. Add cooked sausage, lentils, tomatoes, thyme, dried red pepper, stock or broth, and water to the pot. Bring to a boil, then reduce to a simmer. Skim off and discard any frothy-looking foam. Cook uncovered for 20-30 minutes (or according to your lentils’ instructions, if they suggest a different cook time).
  4. Check lentils for doneness—we want them soft but not mushy. If they’re finished cooking, add salt and pepper to taste.
  5. Serve hot with a drizzle of olive oil.

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